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Best 15 Yogasanas - To Stay Fit & Healthy
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Ashish O
Staying fit with yoga doesn’t require hours of practice—just 15 well-chosen poses daily can improve flexibility, strength, balance, and mental well-being. Here’s a 15-yoga routine for everyday fitness:
 
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Improves posture, balance, and focus. Stand tall, feet together, arms by your sides, breathe deeply.
Mountain Pose: How to Do Tadasana
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Stretches hamstrings, relieves stress. Bend forward from hips, hands to feet/shins.
Standing Forward Bend: How to Practice Uttanasana
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Strengthens arms, legs, and spine. Form an inverted "V," press heels down.
Downward-Facing Dog: How to Practice Adho Mukha Svanasana
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Builds core strength and endurance. Hold a push-up position, engage abs.
Plank Pose Yoga(Phalakasana)| Yoga Sequences, Benefits, Variations, and ...
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Strengthens back, opens chest. Lie on belly, lift chest with hands on the floor.
Bhujangasana (Cobra Pose) | Steps | Benefits
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Relaxes spine, relieves tension. Kneel, sit back on heels, stretch arms forward.
Child's Pose: How to Practice Balasana
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Strengthens legs, improves focus. Lunge forward, arms raised overhead.
Warrior 1 Pose: How to Practice Virabhadrasana I
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Opens hips, strengthens thighs. Arms parallel to ground, gaze over front hand.
Warrior 2 Pose: How to Practice Virabhadrasana II
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Stretches sides, improves digestion. Reach one hand to foot, other to sky.
How To Do Trikonasana (त्रिकोणासन) | Swami Ramdev
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Enhances balance and concentration. Stand on one leg, foot on inner thigh.
Vrikshasana (Tree Pose) | How to do | Benefits
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Strengthens back, glutes, and legs. Lift hips, clasp hands under back.
Setu Bandhasana (Bridge Pose) | How to do | Benefits
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Stretches spine and hamstrings. Sit, reach for toes, keep back straight.
Seated Forward Bend: How to Practice Paschimottanasana
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Detoxifies, improves spinal mobility. Twist torso, one leg bent over the other.
Ardha Matsyendrasana - The Spinal Twist | Benefits
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Strengthens back, opens chest. Lie on belly, hold ankles, lift thighs/chest.
Bow Pose: How to Practice Dhanurasana
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Reduces stress, integrates benefits. Lie flat, eyes closed, breathe deeply for 2-5 mins.
Shavasana:- Corpse Pose
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